1 Tests For Predicting VO2max Maximal Tests 1.5 Mile Run. Test Population. This test was developed on college age males and females. It has not been validated on other age groups. Test Procedures. A 1.5 mile level running surface is used. The 1.5 miles is covered in as fast a time as possible. It is best to run at an even pace until near the end, just as in a race. It is best to have at least one trial run before the test to establish a pace-sense for this distance. Only the time for the run, in minutes and seconds and the heart rate at the end of the test is recorded. VO 2 max is computed with the following equation: Reference: VO 2 max (ml. kg -1. min -1 ) = (3.716 * gender) - ( * body weight in pounds) - (2.767 * time for 1.5 miles in minutes and fractions of minutes) Where gender = 1 for males and 0 for females. Accuracy of Prediction. This test has a R = 0.90 and an SEE = 2.8 ml. kg -1. min -1. George, J. D. et al. VO2max estimation from a submaximal 1-mile track jog for fit college-age individuals. Medicine and Science in Sports and Exercise, 25, , 1993.
2 Storer Maximal Bicycle Test Test Population. Healthy but sedentary males and females age years. Test Procedures. This is a maximal test. You should try as hard as possible. Perform this test on one of the new upright bicycles in the WRC (the newer bikes are the 95 CI). The test uses progressive 1-minute increments in the power output and the measure of performance is the highest power output you are able to complete. Throughout the test the RPMs are constant at 70 rpm (If rpm drops below 60 rpm for longer than 15 seconds, the test should be terminated). Use the manual mode on the bicycle. The initial power output is 50 watts and the power output is increased by 15 watts each minute throughout most of the test but at smaller increments if the test continues for a longer period. The final score is the watt level attained while completing the full 1 minute increment (if you are unable to complete the final increment, the watts score reverts to the previous increment). You cannot count the watts unless you complete the increment. You may stand and pedal as you near the end of your capacity. You need to also get your heart rate when you terminate the test. You can get the HR by grasping the handlebars at the appropriate locations. It typically takes 5-10 seconds for the HR to appear so grasp the handlebars early enough to allow for this lag time. The table below identifies each increment. You must maintain 70 rpm during the test. Be sure and note and record your highest HR during the test. Intensity Level Watts Intensity Level Watts VO 2 max is computed using the following gender specific equations: For Males: VO 2 max (ml. min -1 ) = (10.51 * watts) + (6.35 * wt in kg) (10.49 * age) For Females: VO 2 max (ml. min -1 ) = (9.39 * watts) + (7.7 * wt in kg) (5.88 * age) Accuracy of Prediction. For males: R= 0.94, SEE = 212.0; For females: R = 0.93, SEE = 145.0
3 Reference: Storer, T. W, Davis, J. A., and Caiozzo, V. J. Accurate prediction of VO 2 max in cycle ergometry. Medicine and Science in Sports and Exercise. 22: , 1990.
4 Submaximal Tests Rockport Walking Test. Test Population. This test was developed and validated on subjects years old. It has also been validated on females >65 years old. The test was shown not to be valid in college-aged subjects but a correction factor can be applied for this group (see below). Test Procedures. In performing the Rockport Walking Test, 1 mile is walked (no jogging) as fast as possible on a level surface. It is important that an even pace be maintained throughout the walk, but that the pace be as fast as possible. A heart rate is obtained immediately at the end of the walk as well as the time for walking the 1 mile in minutes and fractions of minutes. At the completion of the mile, the heart rate should be taken within seconds. If you are palpating the heart rate, find the pulse as soon as you finish and count for 15 seconds. If you are using a heart monitor, take the heart rate 5 seconds after finishing the test. VO2max is computed using the formula VO2max (ml. kg -1. min -1 ) = (0.0769*weight) - ( * age) + (6.315 * gender) - ( * mile walk time) - ( * ending heart rate) Where: Gender = 1 for male, 0 for female Weight = pounds Mile walk time = minutes and fractions of minute (14:30 = 14.5 min) NOTE: For individuals between years old, subtract 6 ml. kg -1. min -1 from the value obtained above. Accuracy of Prediction. This equation has a R= 0.88 and an SEE= 4.4 ml. kg -1. min -1. This test works best when used with yr old individuals since this was the age group on which the test was originally developed and validated. References: 1. Kline, G. M. et al. Estimation of VO2max from a one-mile track walk, gender, age, and body weight. Medicine and Science in Sports and Exercise, 19, , Dolgener, F.A. et al. Validation of the Rockport Fitness Walking Test in College Males and Females. Research Quarterly for Exercise and Sport, 65, 1994, , 1994.
5 The 1-Mile Jog Test. Test Population. This test was developed using college-aged subjects. Test Procedure. This test is performed over a 1 mile measured distance. The distance must be accurate, so using a track is best. The objective is to jog 1 mile at a comfortable pace (this in not a race). The time for the mile should be greater than 8 min for males and greater than 9 min for females. The time to run the mile (in min and seconds) and the heart rate at the end need to be recorded. At the completion of the mile, the heart rate should be taken within seconds. If you are palpating the heart rate, find the pulse as soon as you finish and count for 15 seconds. If you are using a heart monitor, take the heart rate 5 seconds after finishing the test. VO2max is computed using the formula VO2max (ml. kg -1. min -1 = (8.344 * gender) ( * weight) - (1.438 * mile time) - ( * heart rate) Where: gender = 1 for male; 0 for female Weight = pounds Time = minutes and fraction of minutes (14:30 = 14.5 minutes) Accuracy of Prediction. This equation has a R= 0.87, SEE= 3.0 ml. kg -1. min -1. This test works best when used with college-aged individuals since this was the age group on which the test was originally developed and validated. It has not been validated on other populations. Reference: George, J. D. et al. VO2max estimation from a submaximal 1-mile track jog for fit college-age individuals. Medicine and Science in Sports and Exercise, 25, , 1993.
6 Single-Stage Submaximal Treadmill Test. Test Population. This test was developed on year old males and females. It has not been validated on other populations. Test Procedure. The subject walks on a treadmill at a 5% grade for 4 min at a speed of 2.0, 3.0, 4.0, or 4.5 mph. (For this lab, walk at 4.0 mph). The heart rate should be taken at the end of the 4-min stage but prior to stopping the walk. If the heart rate cannot be obtained until the walk is discontinued, the heart rate should be taken as quickly as possible after stopping. If you are palpating the heart rate, find the pulse as soon as you finish and count for 10 seconds. If you are using a heart monitor, take the heart rate just prior to stopping the test. VO2max is computed using the formula VO2max (ml. kg -1. min -1 ) = (21.8 * Speed in mph) - (0.327 * HR) - (0.263 * Speed * Age) + (5.98 * Gender) + ( * HR * Age) Where: Gender = 1 for males; 0 for females Accuracy of Prediction. This equation has a R= 0.86, SEE= 4.85 ml. kg -1. min -1. This test works best when used with the age group on which the test was originally developed and validated. It has not been validated on other populations. Reference: Ebbeling, C. B. et al. Development of a single-stage submaximal treadmill walking test. Medicine and Science in Sports and Exercise, 23, , 1991.
7 The YMCA Submaximal Bicycle Test. Test Population. The population was a diverse group of males and females. Test Procedure. This test is a multi-workload (hopefully only 2 workloads) test performed on a bicycle ergometer. The objective is to obtain two heart rates between 110 and 150 bpm, preferably with as much spread between the heart rates as possible. (As with all bicycle ergometer testing, it is important to have the bicycle seat at the appropriate height. The appropriate height is such that when the foot is on the pedal in the down position, there is only a slight bend at the knee. The leg should be almost fully extended). The initial and subsequent workloads are set as described in the attached table on the next page. The RPM is 50 for all workloads. The workloads are for 3 min each and the pulse should be determined during the last 5 sec of each workload while still pedaling, If the desired heart rate is not achieved, go directly to the next workload and follow the same procedure (Note: Take the heart rates while the subject is still pedaling the bike). After obtaining two heart rates between , the VO2max is determined using the graphical method as explained in class. To make the graphical computation, use your measured maximal HR from either the 1.5 mile run test or the Storer Max Bicycle test, whichever is highest) Reference. Accuracy of Prediction. This test has R= 0.86, SEE= 10% of the predicted VO2max. YMCA. Y's Way to Physical Fitness (3rd edition), 1989.
10 Lifecycle Fit Test for Upright and Recumbent Bicycles Note: Do two tests, one on the upright bicycle and one on the recumbent bicycle. Use the newer bikes in the WRC. The 95 CI is the upright and the 95 RI is the recumbent. Use the same procedures for each bike. Instructions for the test are as follows: FIT TEST The Lifecycle exercise bike Fit Test program is another exclusive feature of this versatile exercise bike. The Fit Test workout measures cardiovascular fitness and can be used to monitor improvements in endurance every four to six weeks. The user must grasp the hand sensors when prompted or wear a heart rate chest strap, as the test score calculation is based on a heart rate reading. The workout duration will be five minutes at the chosen resistance level. Immediately afterward, the console will take the user's heart rate reading, calculate a fitness score, and display the score in the MESSAGE CENTER. To set up the Fit Test: O Begin pedaling. O Press the PERSONAL TRAINER button repeatedly until the FIT TEST option appears in the message center. Press ENTER to select the FIT TEST option. O The message center will prompt for a user weight (ENTER WEIGHT). Use the NUMERIC KEYS or UP/DOWN ARROW KEYS to input your weight. Press ENTER to accept the weight. O The message center will next prompt for a user age (ENTER AGE). Use the NUMERIC KEYS or UP/DOWN ARROW KEYS to input your age. Press ENTER to accept the age. O The message center will next prompt for a user gender (SELECT GENDER). Using the UP/DOWN ARROW KEYS, select a gender. Press ENTER to accept the gender selection. O The message center will next prompt for a workout level (ENTER LEVEL). Consult the recommended fit test level chart below for an approximate effort level based on your age, gender and activity level. Use the NUMERIC KEYS or UP/DOWN ARROW KEYS to enter the corresponding level. The objective is to ride at a heart rate that is 80% ±10 bpm of your maximal heart rate. Determine what this heart rate would be using your highest measured maximal heart rate from the maximal bicycle test or the 1.5 mile run test. Set the level to achieve this heart rate. If after 2 minutes at the selected level you are not at the appropriate HR ± 10 bpm, stop the test, rest for 5 minutes and repeat the test at a higher level. Repeat this until you achieve the appropriate HR. After the five-minute FIT TEST is completed, a FIT TEST score will be displayed. This score is VO 2 max in ml. kg -1. min -1. Record this value on your data sheet.
11 FIT TEST PROGRAM SUGGESTED EXERTION LEVELS Bike Fit Test Level Inactive Active Very Active L4-6 men L5-10 men L8-14 men L2-4 women L3-7 women L6-10 women Suggested exertion levels should be used as a guideline for setting up the Fit Test program. The goal is to elevate the user's heart rate to a level that is 80% of maximum heart rate. NOTE: The computer will not accept: heart rates less than 52 or greater than 200 beats per minute OR body weights less than 75 pounds (34 kg) or greater than 400 pounds (182 kg) OR ages below 10 or over 99 years OR data input that exceeds human potential If you make an error when entering any Fit Test data, you can correct it by pressing CLEAR, inputting the correct information, and pressing ENTER.
12 Non-Exercise Tests The Jackson Non-Exercise Test Test Population. The population on which this test was developed was a diverse sample of 2,000 adult males and females. Test Procedures. The estimation of VO2max with this test requires a score from a simple exercise history questionnaire in addition to age, height, weight, and gender. No exercise is performed but a measure of past exercise is determined by the questionnaire. The VO2max is computed using the formula VO2max (ml. kg -1. min -1 ) = (1.921 * PA-R) - (0.381 * AGE) - (0.754 * BMI) + ( * Gender) Where: Male = 1, Female = 0 BMI = Weight in kg / Height 2 in meters PA-R = Score on the physical activity questionnaire The PA-R is a physical activity questionnaire which has a score of 0-7. R are the following: The directions for the PA- PA-R Directions. Select the appropriate number (0 to 7) which best describes your general activity level for the previous month. Category 1. Do not participate regularly in programmed recreational sport or heavy physical activity. 0 - Avoid walking or exertion, e.g., always use elevator, drive whenever possible instead of walking. 1 - Walk for pleasure, routinely use stairs, occasionally exercise sufficiently to cause heavy breathing or perspiration. Category 2. Participated regularly in recreation or work requiring modest physical activity, such as gold, horseback riding, calisthenics, gymnastics, table tennis, bowling, weight lifting, yard work to 60 minutes per week. 3 - Over one hour per week.
13 Category 3. Participate regularly in heavy physical exercise such as running or jogging, swimming, cycling, rowing, skipping rope, running in place or engaging in vigorous aerobic activity-type exercise such as tennis, basketball, or handball. 4 - Run less than one mile per week or spend less than 30 minutes per week in comparable physical activity. 5 - Run 1 to 5 miles per week or spend 30 to 60 minutes per week in comparable physical activity. 6 - Run 5 to 10 miles per week or spend 1 to 3 hours per week in comparable physical activity. 7 - Run over 10 miles per week or spend over 3 hours per week in comparable physical activity. Accuracy of Prediction. This equations has an R = 0.78 and SEE = 5.7 ml. kg -1. min -1. This equation has been shown not to be valid in college-aged individuals with high values for VO2max. References: 1. Jackson, A. S. et al. Prediction of functional aerobic capacity without exercise testing. Medicine and Science in Sports and Exercise. 22, , Kolkhorst, F. and Dolgener, F.A. Nonexercise model fails to predict aerobic capacity in college students with high VO2peak. Research Quarterly for Exercise and Sport, 65, 78-83, 1994.
14 The George Non-Exercise Test Test Population. The population on which this test was developed was a homogeneous sample of physically active college males and females age years. Test Procedures. The estimation of VO 2 max from this test is similar to that of the Jackson Non-Exercise test. However, the activity level categories are more extensive for the George test and include a Perceived Functional Ability (PFA) scale as well as an expanded Physical Activity Rating (PA-R) scale. The VO 2 max is computed using the following formula: VO 2 max (ml. kg -1. min -1 ) = (6.564 * Gender) (0.749 * BMI) + (0.724 * PFA) + (0.788 * PA-R) Where: Gender = 1 for male and 0 for female; BMI = Weight in kg / Height 2 in meters PFA = sum of both PFA scales on following pages PA-R = number form PA-R scale on following pages. Accuracy of Prediction. This equation has an R = 0.86 and SEE = 3.34 ml. kg -1. min -1. References: 1. George, J.D. et al. Non-exercise VO 2 max estimation for physically active college students. Medicine and Science in Sports and Exercise. 29, , 1997.
15 Perceived Functional Ability (PFA) Suppose you were going to exercise continuously on an indoor track for 1 mile. Which exercise pace is just right for you not too easy and not too hard? 1 Walking at a slow pace (18 minutes per mile or more) 2 Walking at a slow pace (17-18 minutes per mile) 3 Walking at a medium pace (16-17 minutes per mile) 4 Walking at a medium pace (15-16 minutes per mile) 5 Walking at a fast pace (14-15 minutes per mile) 6 Walking at a fast pace (13-14 minutes per mile) 7 Jogging at a slow pace (12-13 minutes per mile) 8 Jogging at a slow pace (11-12 minutes per mile) 9 Jogging at a medium pace (10-11 minutes per mile) 10 Jogging at a medium pace (9-10 minutes per mile) 11 Jogging at a fast pace (8-9 minutes per mile) 12 Jogging at a fast pace (7-8 minutes per mile) 13 Running at a fast pace (7 minutes per mile or less) How fast could you cover a distance of 3 miles and NOT become breathless or overly fatigued? Be realistic 1 I could walk the entire distance at a slow pace (18 minutes per mile or more) 2 I could walk the entire distance at a slow pace (17-18 minutes per mile) 3 I could walk the entire distance at a medium pace (16-17 minutes per mile) 4 I cold walk the entire distance at a medium pace (15-16 minutes per mile) 5 I could walk the entire distance at a fast pace (14-15 minutes per mile) 6 I could walk the entire distance at a fast pace (13-14 minutes per mile) 7 I could jog the entire distance at a slow pace (12-13 minutes per mile) 8 I could jog the entire distance at a slow pace (11-12 minutes per mile) 9 I could jog the entire distance at a medium pace (10-11 minutes per mile) 10 I could jog the entire distance at a medium pace (9-10 minutes per mile) 11 I cold jog the entire distance at a fast pace (8-9 minutes per mile) 12 I could jog the entire distance at a fast pace (7-8 minutes per mile) 13 I could run the entire distance at a fast pace (7 minutes per mile or less)
16 Physical Activity Rating (PA-R) Select the number that best describes your overall level of physical activity for the previous 6 MONTHS: 0 avoid walking or exertion; e.g., always use elevator, drive when possible instead of walking 1 light activity: walk for pleasure, routinely use stairs, occasionally exercise sufficiently to cause heavy breathing or perspiration 2 moderate activity: 10 to 60 minutes per week of moderate activity; such as golf, horseback riding, calisthenics, table tennis, bowling, weight lifting, yard work, cleaning house, walking for exercise 3 moderate activity: over 1 hour per week of moderate activity as described above 4 vigorous activity: run less than 1 mile per week or spend less than 30 minutes per week in comparable activity such as running or jogging, lap swimming, cycling, rowing, aerobics, skipping rope, running in place, or engaging in vigorous aerobic-type activity such as soccer, basketball, tennis, racquetball, or handball. 5 vigorous activity: run 1 mile to less than 5 miles per week, or spend 30 minutes to less than 60 minutes per week in comparable physical activity as described in 4 above. 6 vigorous activity: run 5 miles to less than 10 miles per week or spend 1 hour to less than 3 hours per seek in comparable physical activity as described in 4 above 7 Vigorous activity: run 10 miles to less than 15 miles per week or spend 3 hours to less than 6 hours per week in comparable physical activity as described in 4 above 8 Vigorous activity: run 15 miles to less than 20 miles per week or spend 6 hours to less than 7 hours per week in comparable physical activity as described in 4 above 9 Vigorous activity: run miles per week or spend 7 to 8 hours per week in comparable physical activity as described in 4 above 10 Vigorous activity: run over 25 miles per week or spend over 8 hours per week in comparable physical activity as described in 4 above
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Calories burned by a 100 lbs person per hour (http://primusweb.com/fitnesspartner/jumpsite/calculat.htm) Gym Activities Aerobics: low impact 264 Aerobics: high impact 336 Aerobics, Step: low impact 336
IBM Citizen Engagement Solutions Platform Smartphone Application User s Guide (aka CEP APP CitizenView) IBM Research May 16, 2013 Summary of Features Baseline and goals (survey) enables baseline activity
.. LW Coaching 100 km Marathon Mountain Bike Race Personal Record Training Plan Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Strength Bike Bike Bike Strength Bike MTB 15:40 0:45 1:10 2:00 2:00 0:45
F.I.T.T. Principle A guide used to develop a personal exercise plan Frequency: number of exercise or activity sessions per week e.g. three sessions (Tuesday, Thursday and Sunday) Intensity: level of exertion
Calculated fitness Case Study 01: Simple sums in the gym The modern gym is full of complex equipment used by those who want to keep fit by checking on what they are doing while they are doing it. Software
Advice and Guidance notes to prospective candidates As part of the selection process for the Paramedic, Patient Transport Service, Emergency Care Support Workers role you will be required to complete a
12 Week Half Ironman 70.3 NOLA with Power This program should be used for an athlete who has: 1. A very strong base of 4-6 months of consistent training 2. A strong swim or run background 3. Has trained
Exercise & Fracture Prevention A Guide for Consumers INTRODUCTION This guide is based on two Patient Handouts by Professor Maria A. Fiatarone Singh that were first published in Medicine Today in February
TRAINING SCHEDULE & TIPS January Training Schedule February Training Schedule March/April Training Schedule May/June Training Schedule Consult your physician or medical care provider before starting this,
Sport & Recreation Simple steps to plan your cardio workouts What is it and why would you do it? Getting your heart rate up to certain levels and making your lungs work harder for 20-60 minutes, 3 to 5
Strength and Conditioning Program Guidelines All speed work must be performed when the body is fully rested. Proper sprinting techniques must be taught and mastered by the player. Adequate rest must follow